(405) 385-9150

10-1-19

Red Dirt CrossFit – CrossFit

Ecod (5 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Metcon (No Measure)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″” Riser)

Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean
Pause just below the knee and just above the knee for 2 seconds.

9-30-19

Red Dirt CrossFit – CrossFit

Snatch

Snake Bite (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Snake Bite (Performance) (CFNE) (Time)

“Snake Bite”

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Snake Bite (Fitness) (CFNE) (Time)

FITNESS

“Snake Bite”

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

Metcon (No Measure)

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Ring Muscle-ups

9-28-19

Red Dirt CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

Build to a Heavy at Each Distance:

100′ Barbell Overhead Lunge

50′ Barbell Overhead Lunge

25′ Barbell Overhead Lunge

Rest as Needed Between Sets

9-27-19

Red Dirt CrossFit – CrossFit

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

Metcon (Time)

3 Sets For Time:

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets

9-26-19

Red Dirt CrossFit – CrossFit

Double Dare (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*

9/26/19 B

Red Dirt CrossFit – 4 Week Basics

BC-8 (Time)

1/2 Isabel

15 Snatches

BC-1 (AMRAP – Rounds and Reps)

AMRAP 8:

10 Air Squats

10 Sit-ups

10 KBS

9-25-19

Red Dirt CrossFit – CrossFit

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Metcon (No Measure)

Skill Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets

9-24-19

Red Dirt CrossFit – CrossFit

Dumbbell Strict Press

Surfer on Acid (Time)

3 Rounds:

400 Meter Run

21 Burpees

Metcon (Time)

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

9/24/19 B

Red Dirt CrossFit – 4 Week Basics

BC-7 (Time)

Light DT (3 rounds)

12 Deadlifts

9 Cleans

6 Shoulder to Overhead

9-23-19

Red Dirt CrossFit – CrossFit

1 Hang Power Snatch + 2 Power Snatch + 3 Overhead Squat

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlift

9 Overhead Squat

6 Hang Power Snatch

Barbell: 115/85